Yoga should be your escape from stress, and not just another disaster in the form of lack of sleep in the morning. Doing yoga at home does not mean giving up class. Here you need to interact with the mind.
Our body works cyclically. If you register for yoga, you add one more cycle. The body gets used to it, and instead of cycling, you bring it into discord - then you do not feel like going, then you work on a blockage, then on the day of birth you were called. The only way to regulate your body is to conduct yoga classes at home in your spare time, that is, in the morning.
The most wonderful thing in yoga classes for beginners is that you are only your own and finally realize how wonderful it is to wake up early to enjoy life, and not to curse the alarm clock.
Morning yoga is a way to recharge positive energy for the whole day. This is an opportunity to change your attitude towards recovery (developed in school years). In the end, this is the ideal means to increase stress resistance for the whole day.
For yoga at home choose the most favorite exercises . Focus on the fact that from the very first session of yoga at home, to develop within yourself a sense of joy, a holiday. Teach yourself to enjoy the movement, teach yourself to rest in motion, and then, nothing can unsettle you and force you to give up another training.
Exercises
- Deep breath, hands through the sides up, a long exhalation - palms together, namaste. Inhale - open your fingers, exhale - spread your arms to the sides. Inhale - connect the palms at the chest level and simultaneously pull the left leg up, then to the side. Hands in the namaste, stop on the inner surface of the left thigh, the knee is set aside, revealing the hip joint. We raise hands through the sides, lower the leg. Inhale, repeat to the second leg.
- Feet apart, alternately bend your knees. Alternately draw a semicircle. Squat and at the same time we spread our hands to the side. Breathe - hands to yourself, exhale - hands to the side.
- Lateral slopes - we fix the legs in the squat, we stretch our hands into the distance. We change sides. Hands through the sides up, draw with both hands a semicircle and alternately bend the knees. Breathe - up, exhale - aside.
- Wave-shaped movements of the spine - on inhalation we raise our hands upwards, on exhalation, rounding and then bending our back we fall down, we grasp our feet, we seek the legs with the body. Point the vertex to the floor, the coccyx up.
- Go to the pose of the bar. Swing, keeping balance between the feet and the palms.
- Go to the dog's pose with the muzzle down. Bounce off the floor, connect the feet together. Raise the left leg clearly diagonally, the foot is shortened. We raise the leg clearly above the lower back. We bend the leg in the knee and start for ourselves. We go down into the pose of the bar, smoothly pull the knee to the head. We repeat everything, the same with the other leg.
- Wave-like movement of the spine, shifting in the dog's pose, face up. We return to the pose of the dog face down. We repeat the exercise again. 6.
- We lowered our left knee to the floor, with our right hand we draw a semicircle. Repeat exercise 6 on the second leg.
- The knee on the floor, hand draws a semicircle.
- We move to our knees - inhale - hands up, exhale - hands in the sides. We deflect the body diagonally, working the hips. One hand is lowered down on the heel, the other is raised up. We carry out a circular motion with our hands, forward and backward, repeat, fall to the heel with the other hand.
- Hold in the deflection, push the pelvis forward, bend in the chest, take your head back.
- Climb up and slowly kneel down, rotating your arms in a circle. Perform the deflection once more.
- We move into the pose of the dog fashion down, alternately press his heels into the floor. The legs are straight, the back and legs are on the same line.
- Through the wavy movement of the spine, we move into the pose of the dog fashion up. We go down on the stomach. Put your fingers on the floor, connect your legs and lift them up. Inhale - spread arms and legs to the sides, exhale - connect them together. Strive to lift the body and legs as high as possible.
- Hands in the lock at the back, we do not lower our legs, we raise the chest even higher.
- We pass into a pose for rest, the pose of a child. The pelvis is lowered to the heels, hands are stretched, our head is lowered to our knees.